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Unc

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3 athletes joined

Program Description

To make unc jacked

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    140 minutes
  • Created
    May 05, 2025 07:35
  • Last Edited
    Jul 01, 2025 08:13

Summary

Unleash your potential with the **Unc** program, a focused 1-week training plan designed to sculpt your upper body. With 5 days of targeted workouts, you'll engage in a variety of exercises that emphasize chest, biceps, triceps, and shoulders, using both dumbbells and barbells. Each session combines compound movements like bench presses and isolation exercises such as curls, ensuring a balanced approach to strength building. Perfect for those ready to elevate their fitness, this program will challenge you to push your limits and achieve new gains.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Dip (Weighted)
3
9 reps
-
6
Preacher Curl (Dumbbell)
4
12 reps
-
7
Bench Press (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Seated Calf Raise
3
-
3
Leg Press
3
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
6
Superman
4
-
7
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Single Arm Tricep Extension (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Seated Calf Raise
3
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
2
-
7
Superman
4
-
8
Plank
4
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Dip (Weighted)
3 Sets
9 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
-
7
Bench Press (Dumbbell)
2 Sets
12 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
8 Reps
-
3
Shrug (Dumbbell)
3 Sets
10 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Leg Extension
3 Sets
-
2
Seated Calf Raise
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
2 Sets
-
5
Seated Calf Raise
2 Sets
-
6
Superman
4 Sets
-
7
Plank
4 Sets
-
Day 5
1
Seated Hamstring Curl
4 Sets
-
2
Seated Calf Raise
3 Sets
-
3
Hip Abductor (Machine)
3 Sets
-
4
Hip Adductor (Machine)
3 Sets
-
5
Seated Hamstring Curl
4 Sets
-
6
Seated Calf Raise
2 Sets
-
7
Superman
4 Sets
-
8
Plank
4 Sets
-